Below are sample winter 2022-23 and summer 2023 conditioning schedules for athletes to prepare for the upcoming track and XC seasons. Remember - Athlete's should take some time off for rest and recovery between sports and should wait to start conditioning until completely injury free! For those who are new to XC - working up to 20 minutes of continuous running is highly encouraged prior to your first practice! Also, feel free to do some cross aerobic training in place of some runs; things like biking, swimming, etc, that are easier on the joints! Happy Running!
Winter Conditioning Plan Summer Conditioning Plan
Race Day Packing: 1. What are some things you should be sure to pack in your race day bag?? Spikes/Racing Shoes (if you use a different pair than your practice shoes) Spikes for your spikes (no longer than 1in for courses without a track portion, no longer than 1/4in for courses with a track portion) Extra socks (you don't want to stay in dirty wet socks) Deodorant (those on the bus will thank you) Extra shirt (to replace your sweaty uniform top) Water Bottle Snack Headphones & music device/phone (it can be a long ride) Homework (again... can be a long ride) Sunscreen Sunglasses Jacket/sweatpants (depending on the weather) Ladies - Emergency bag 2. Things you should already have on: Full uniform minus spikes (top, bottoms, socks, running shoes) Jacket/sweatpants (depending on the weather) Watch (if you use one, no GPS watches at meets!) |
Race Day Layout: Bus Departure from Watts MS and arrival to race sight (1hr 30min prior to first race) Find team camp and go to the bathroom! Course Map handout and walk through (1hr 15min prior to first race) Bib and/or chip handout 30 MIN PRIOR TO YOUR RACE TIME Team Warm Up - 10min jog Change into racing shoes & ensure uniform/chip/bib are appropriate 10 min prior to race - Team reports to starting box Team Check in w/ Officials & Receive Race Commands Team Dynamic stretches & huddle/cheer Report to starting line RACE! Report back to camp & turn in chip! Get water/drink Team Cool down - 10min jog & static stretches Post-race Snack Report to camp no later than 25min after the last race start time Clean/Pack up Report to Awards as a team (if applicable) Report to either your bus or your buses coach to report leaving with parent/guardian after parent has signed athlete out using QR code Bus Departure from race sight and drop off at Watts MS |